[Pose Of the Week] Flying Splits Pose (Advanced)

Challenge your balance, strength, & stamina with Flying Splits Pose!

Flying Splits Pose (Eka Pada Koundinyasana II) – also known as Hurdler Pose, Albatross Pose, Twisted One Legged Arm Balance Pose, Sage Balance II, One Foot Sage Pose, and One Legged Pose Dedicated to the Sage Koundinya II – is an advanced level arm balance yoga pose that challenges upper body and core strength.

This pose improves balance and core strength, stretches the hamstrings, and strengthens the shoulders, arms, and back. It is also believed to stimulate the digestive organs, improve respiratory and cardiovascular function, detoxify the body, and calm the nervous system. The pose is also thought to help reduce stress, anxiety, and depression.

Flying Splits Pose is a challenging pose, and students should make sure to master Crow Pose and Side Crow Pose before attempting this one. Those with high blood pressure, carpal tunnel syndrome, arthritis in the hands, wrists, or shoulders, injuries to the wrists, shoulders, or abdomen, or who are pregnant, should avoid this pose. While learning the pose, it would be wise to have something soft such as a cushion under the face in case you lose your balance.

There are many ways to get into this pose. One of the simplest is from Lizard Pose, as described below.

How to Do Flying Splits Pose:

  1. Begin in Lizard with the left leg forward. Lift your elbows off the floor by straightening your arms.
  2. Thread your left arm under your left leg and place your palm flat on the outside of your left foot. Try to get your left knee just over your left shoulder if possible.
  3. Bend both arms into a Chaturanga position with the upper arms parallel to the floor.
  4. Begin to straighten your left leg, bringing your left thigh onto the shelf created by your upper arm. Lift your left toes from the floor.
  5. Shift your weight forward into your arms so that you can lift the right foot from the floor behind you, engaging your right thigh to keep that leg raised and straight.
  6. Keep the gaze on the floor just in front of you. You don’t need to crank your neck up, but also don’t let your head drop since its weight can tip you forward.
  7. Try to hold the posture for five breaths, keeping your upper arms squeezing into the body.
  8. To come out of the pose, lower the back foot to the ground. Sit back into Child’s Pose.
  9. Try the other side.
Read more at VeryWellFit.com


(Image Courtesy of Jemasty, CC BY-SA 3.0, via Wikimedia Commons.)

More to Explore